Eccentric squats

Eccentric squat knee exercises target the hamstrings, glutes and quads. Eccentric contractions occur when the muscle lengthens under tension (rather than shortens), usually to control downward motion.

Aim:

When lowering the body in the eccentric squat the body uses the quads, glutes and hamstrings.

Technique:

  • The athlete raises the heels using half a foam roller.
  • Keeping the back straight the athlete lowers themselves down slowly.
  • The athlete returns to the starting position then repeats.

Muscles worked:

  • Quads
  • Glutes
  • Hamstrings

Progressions:

  • To increase the level of difficulty the athlete can lower the body closer to heels.
  • This exercise can also be executed on one leg.